F3 New Orleans

Tag: Pai Gow

  • NAME-O-RAMA

    NAME-O-RAMA

    YHC has been on the sidelines with a shoulder injury for the last couple of months, so he had plenty of time to plan for this particular workout at his beloved Popeyes. So as 10 men arrived in the sweaty, gloom it was time to roll at 5:30am. sharp. Wait….an FNG arrived at 5:31, so the Pax took off at 5:32.

    The Warm-Up

    YHC led the Pax on a short mosey to do a standard warm-up

    SSH -25

    Imperial Walkers – 20

    Shoulder Taps – 15 (should have been prepared for shoulder taps to aggravate my shoulder injury, but alas)

    Side lunges – 15 (someone needs to come up with a good F3 name for this exercise)

    Hillbillies – 20

    The Thang

    YHC saw another F3 Pax on Twitter spell their F3 names using an exercise to represent each letter. Since he had plenty of time between Qs, YHC made up his own version of the NAME-O-RAMA . Each Pax would do the exercises corresponding to the letters of his name. Once finished, the Pax with shorter names would find members with longer names and help them finish. All of the vowels were running exercises (in hindsight I should have come up with a better system to cut down on the amount of long runs. I hit 3.2 miles and I think other members ran longer than I did). It would have been nice to see the Reluctant Yankee here this morning.

    Check out the featured image of this post to see the whole alphabet and bring this to the other AOs in NOLA.

    YHC’s morning workout as an example:

    R- 20 Pull-ups E- Run to the F3 Flag and back V- 50 Big Boy Sit-ups S- 20 Burpees O – Run to the top of the bleachers X – 30 Box Jumps YHC then did another E – Run to the F3 Flag and back to hit Hokie Pokey’s last E.

    The runs were too long, so not every Pax finished and YHC committed one of the seven deadly sins of F3 by running the Pax back to the flag at 6:18am.

    The Close

    COUNTERAMA, NAME-O-RAMA, and the Pax named two FNGS. Chips’ 2.0 was named Frito Lays, and we also welcomed Voyeur into our ranks. Sweaty-Ball-O-Man lifted our prayers and thanksgiving to the King calling for mercy to our family and F3NOLA members in need and asking God to empower us to be the men He desires us to be.

  • Creating Some Steam

    After traveling for 2 weeks hitting AOs in Houston and Phoenix, I was looking forward to being back with my local brothers. After Saturday’s beat down, QIC was reviewing the sign up sheet and saw a need…..so on this balmy morning of gloom it’s time to create some steam!

    After disclaimer given – mosey off to warm up! Pax ran to the block pile each Pax grabbed two then headed to field and circled up:

    • Toe Touch and Hold 3 count x 10
    • Side lung left and right x 10
    • Peter Parkers x 10
    • Scorpion Kicks Right and Left x 10
    • With Block Overhead Press x 20
    • With Block Low Slow Toe Hoover hold 10 count x 10

    Pax separated into 4 groups then each group headed to starting point form a line; one arm bear crawl block drag across the field Left Arm Out then Right Arm Back – Aprox 4 yards each way.

    Next Same Groups lined up for relay – Pax 1 farmer carry 2 blocks across the field while Pax 2 bear crawled behind, Pax 3 farmer carry while Pax 4 bear crawled – swap rolls on the way back.

    Next relay same groups (now with penalty incurred by last place team) Pax 1&2 on one side Pax 3&4 on the other.  Pax 1 ran with block overhead to other end of field while all other Pax overhead pressed blocks, Pax 3 ran the opposite direction while others in group continued to press, then Pax 2 ran, then pax 4.  All ran with block overhead and others in group pressing.

    Next relay same run across the field – this time all in group curling

    Next relay same run across the field – this time all chest pressing

    Now groups 1&2 combined (group of 8) with 3&4 combined (group of 9) – one block each group with passed via Indian Plank across the field approx. 80 yards – team 1&2 losing team 5 burpees.

    Same teams switch sides – this time it was a photo finish – but team 1&2 redeemed themselves with 3&4 doing 7 burpees and 3 to 1&2 for the oh so close win!

    Return our blocks – Mosey back to the flag – 1 minute stretch!

    COT – F3 is a true brotherhood in that our spirit is carried over to all states and cities and I’m grateful to the ability to workout on the road.  It was nice to have Redeye from The Woodlands TX join us for the beatdown as I’ve gotten many with their group while on the road. 

    Thanks for the opportunity to lead!    

  • I think I can. I think I can. I think I can…

    YHC has longed dreamed of making it around the entire Lafreniere Park walking track in one workout. Two Yutes, Boo Boo, and Darkwing Duck emerged form the gloom to assist in my attempt to make it around the park.

    5:30 Disclaimer and mosey to the beginning of the walking track.

    The Thang

    The goal–Route 66 around the park stopping at each light pole.

    1st exercise: SS. When you pass a bench do as many dips as possible until you complete 66

    2nd exercise: Mountain Climbers

    3rd exercise: Imperial Walkers. Those who have completed dips begin working on 66 Irkins

    4th exercise: Peter Parkers

    5th exercise: detour form the route and complete 20 pull-ups OYO

    6th exercise: Back to Route 66 – Squats

    7th exercise: Merkins

    8th exercise: Overhand Claps

    At last, the dream of making it around the park in one workout died. It was not meant to be this day. A mosey through the park back to the flag two minutes late.

    Count-off, Name-o-rama, COT

  • Hoke no like Cinder Block. Hoke Smash.

    On a warm, muggy morning that serves as a reminder of what’s to come in the next few months, 13 PAX (a Popeye’s record) gathered for YHC’s Q, motivated only by getting better and not missing YHC’s Q…. and maybe because Popeye’s was the ISI point today. Perhaps they knew there would be smashing involved.

    Brief mosey to one of the workout areas with some high knees and butt kicks along the way, followed by a fast-paced warm-up of the following:

    • Imperial Squat Walkers x10
    • SSXx20
    • Arm Circlesx20
    • Parker Peterx20
    • Self love

    The workout

    8 stations using Tabata as a timer (20 seconds on, 10 seconds to rotate)

    • Turkish Get Up’s w/ 10lb Kb (became sweat angels when we “ran out of” a cinder block)
    • Jumping rope (with 2 recently purchased speed ropes, neither of which withstood the workout. This eventually became Rocky Balboas)
    • Pull-ups/hang from pull-up bar
    • Burpees (of course)
    • 8 count bodybuilders (right after burpees because why not?)
    • Dips
    • Jump Squats (side note: while on vacation recently, I attended a yoga class that took place on a raft in the pool. One exercise was jump squats, and let’s just say the instructor’s form was a bit better than mine. He would squat down, jump up, turn 180 degrees in the air, and would drop back into a squat as he landed. This resulted in YHC falling off the raft several times, but being convinced this was the right way to do a jump squat. YHC encouraged everyone to try it this way today.)
    • Curl and press with cinder blocks.

    A couple rounds in, and we were all feeling it, some more than others. And by some, I mean Hokie Pokey, who opted for a demonstration of strength during this exercise. And by demonstration, I mean he smashed the cinder block at his feet, and then stood over it like a DB who had just leveled a receiver coming across the middle. We all applauded this feat of strength, made certain modifications and mental notes, and moved on.

    All in all, I think we got 5 rounds of this Tabata circuit in. For the first 3, we listed to Rage Against the Machine songs, but YHC made the mistake of throwing out a couple song choices to the Pax. Thus, our final round was done to “Video Killed the Radio Star”, compliments of Frac Sac. Thanks?

    We moseyed back to the flag, down a coupon, for some stretching led by Mahatama, and then a bit of planking. We gave thanks for the day, and remembered to appreciate even the hot, muggy days.

    Thanks to our Uptowners, Nip Tuck, Bones and JV who hopped on their flights this morning and made it all the way out to Lafreniere. And thanks for letting me lead. – Kuch

  • Shorty Dooby Doo…Where are you?

    So as YaMomAnEm and I arrived in the smallest possible LVCC possible to the AO a small group of men were ready to engage in some Shorty-style sprinting. I don’t own a watch but I knew 5:30 had to be approaching so I casually turned to Rudy and asked, “Is it 5:30 yet?” since our Q hadn’t arrived. He looked at his watch and said, “It’s 5:30 now. And since you asked you’re the Q.” Mildly taken aback I took it in stride, said the disclaimer, and moseyed over to the track.

    Dynamic Warm Up:

    • Frankenstein kicks
    • Butt kicks
    • Open the gate/Close the gate
    • Toe grabs
    • Karaokes
    • Standing quad stretch (with partner for balance)
    • 100m run at 50% speed

    At this point I opted to steal from Hawg’s Danger Zone debut so we did some sprints of varying lengths with a walk back to the starting line following each sprint. We roughly did 25m, 50m, 75m, and 100m sprints.

    After this, I stole from Screw Top’s Danger Zone beatdown and we ran 4 laps, split into 2 groups of 3, around the track with 100m sprints on the straight-a-ways and a mosey in the turns.

    During our 4 laps a growing crowd of runners was gathering near the entrance to the track. Following the completion of our 4 laps I wanted to perform some static stretching. Since there were only 6 of us, the PAX decided to perform these stretches in the warm-up section of the track in the turn to stay out of that group’s workout.

    Static Stretching:

    • Seated hamstring stretch 2 sets each leg x 15 sec hold
    • Butterfly stretch 2 sets x 15 sec hold
    • Supine figure-4 piriformis stretch 2 sets each leg x 15 sec hold

    Since the other group was breaking off into smaller running groups, I wanted to get 1 full sprint with all 6 PAX in our respective lanes. So we lined up for one more 100m sprint which YaMomAnEm took home handily. Afterwards we moseyed back to the warm-up area for some Mary.

    Mary (all done in cadence):

    • LBCs x 20
    • Sweaty Angels x 15
    • Dying Cockroaches x 20
    • Freddie Mercury’s x 15
    • Single-leg wife pleasers x 10 each leg

    Mosey back to (invisible) flag, count off, name-o-rama, announcements, intentions, sweaty ball of man.

  • H8! #6

    The Thang

    Event: The 6th running of the H8!

    Conditions: 72 degrees, 90% humidity, winds out of the SSE at 4 mph.

    Participants: 30 Pax including, 7 H8!ers, and 14 first timers.

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run just less than 3.5 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP and then moseyed back to the flag.

    The Skinny
    • 12 finishers for a 40% success rate: SOGO, Cowbell, Smooth, Mahatma, 86, Thighs, Mariah, Triple Shift, Dirty Dell, Ya Mom N Dem, Screwtop, and Hawgcycle
    • No one got nine. Who will be the first?
    • I feel like YHC spent most of my energy chirping at Mahatma, at least until the 5th lap at which point he left me far enough behind he couldn’t hear me anymore.
    • I may have to put cones out next time to protect the integrity of the H8!.
    • Rudy had his first DNF at the H8! but it was for medical reasons. His doctor says no burpees. I would like to find a doctor like that.

  • Inverted BLIMP Pyramids. Or something like that.

    Man, what a beautiful Saturday morning in April. It’s really one of the best months of the year in NOLA. 20 men gathered on this beautiful day for some F3. The usual disclaimer and off we go.

    We moseyed to the great lawn, unusually soggy and muddy on this day, for the warm-up COP:

    • SSH x 20 IC
    • Peter Parkers x 20 IC
    • Abe Vigodas x 10 IC
    • Arm Circles 10 Forward, 10 Backward IC
    • Hill Billies x 20 IC
    • Mountain Climbers x 20 IC

    Next a short jog to the front of NOMA where we crossed paths with the MuscleShip, on their turf. Here YHC distastefully lead the Mothership pax in 10 Monkey Humpers in the general direction of the MuscleShip pax. Sorry @Abacus, not very tasteful of this Q. I do apologize.

    Then we lined up for an inverted BLIMP pyramid along the tree line, or something like that. Exercise, then run to the next tree.

    • 5 Burpees
    • 10 Lunges each leg
    • 15 Imperial Walkers each leg
    • 20 Merkins
    • 25 Plank Jacks
    • 30 Squats
    • 30 Squats
    • 25 Plank Jacks
    • 20 Merkins
    • 15 Imperial Walkers each leg
    • 10 Lunger each leg
    • 5 Burpees

    We moseyed to the end of Lelong Drive for the next COP:

    • Side lunges x 10 IC
    • Low slow squats x 20 IC
    • Tree Huggers x 10 IC

    Then travelled back down the opposite side of Lelong Drive, heading back toward NOMA, with animals on parade. Parade for 6 trees, doing a different animal at each tree. Then a Route 66 back to NOMA, stopping at each street light for 5 jump lunges with each leg.

    Back at NOMA, pair up for 2 rounds of Merkin ladders. One pax does a Merkin ladder up the steps of NOMA, 8 Merkins at the bottom to 1 at the top, while the other pax does alternating step-ups at the fountain. 2 rounds.

    Mosey to the baby foundry. Each pax does 10 pull-ups, 10 dips. 2 rounds.

    Mosey to the fence at Tad Gormley stadium for calf raises. Regular calf raises x 20 IC, toe-in calf raises x 20 IC, toe-out calf raises x 20 IC.

    Finally mosey back to the flag for some hamstring stretches before the finish. Count-off, name-o-rama, intentions, and a prayer. Welcome to our FNG, Donatello. Thank you for letting me lead.

  • Danger Zone 1 Pax 0

    This morning 9 of the fastest F3 PAX decided to take on the Danger Zone. I gave the disclaimer at 5:30 a.m. and we moseyed on over to the Track a.k.a. the Danger Zone (DZ).

    Warm-O-Rama
    We did a light mosey around the track with high knees, butt kicks, carioca right/left side. We finished warming up with a few 30 yard warm-ups that honestly I forgot what they were!

    We then headed on over the the Agility ladders. Here we did the following:
    – Two feet in each square then sprint 30 yards
    – Jumping Jack Feet then sprint 30 yards
    – Icky Shuffle then sprint 30 yards
    – One left foot hop then sprint 30 yards
    – One right foot hop then sprint 30 yards

    We did a 25 second breather and we were onto a 1 mile run which included Sprinting the straights and jogging the turns. Some of the PAX did a lap cool down while others (myself included) were gasping for air—last time I eat Mexican at 8:00pm before a workout!!

    Next up we did 3 heats of 100 meter sprints – due to the popularity of the Danger Zone in just 2 weeks we had to split up into 2 heats. After the first round we realized we needed some more stretching so we stopped and did some more stretching before Heat 2 and 3.

    Apparently the stretching didn’t help Jesus Juice as he has been complaining all day at work about how he pulled a buttocks muscle and is limping around the office like a wounded animal.

    We then used the agility ladders for some ladder push ups X2. We did a cool down stretch and moseyed back to the flag right on time.

    We did Count-o-rama, COT, and Prayed. Fun time this morning in the DZ hope Jesus Juice gets his rear end back for next week.



  • Suicidal Tendencies

    Disclaimer:

    Warmup: SSH x 30, Pe/Pa x 20, AC 15/15, Abe x 15, Pa/Pe x 20, IW x 20

    To the track for Suicides with a twist…and a rock

    First quarter lap – mosey with rock held straight out, drop rock return to start for 5 each…burpees, squats, merkins, monkey humpers

    Half lap – grab rock at quarter point, mosey with rock overhead to halfway point, drop rock and return to start for 10 each…burpees, squats, merkins, monkey humpers.

    Three Quarter lap – grab rock at halfway point and mosey with rock held straight out, drop rock at 3/4 point and return to start for 15 each….burpees, squats, merkins, monkey humpers.

    Full lap – grab rock at 3/4 point and carry overhead to complete full lap, drop rock and return to start for 20 each…burpees, squats, merkins, monkey humpers.

    Tabata – mary style: 8 rounds, alternating between American Hammer and Crunchy Frog.

    COT: CO, Nameorama, anouncements, SI’s, Prayer, xxxoooo’s

  • 4-getta-bout-it


    It was a beautiful Thursday morning on the lakefront last week. After a little chatter amongst the PAX, I issued the disclaimer and we mosey’d to the corner of lakefront drive / canal blvd. Once there we commenced with the warmup:

    • side straddle hops – 20
    • imperial squat walkers – 15
    • grass grabbers – 15
    • peter parkers – 15
    • arm circles – 10 forward, 10 backward

    Seeing as how the H8 was coming up in 2 weeks, I thought it might be good to do a little H8 pre-work. After Kuch’s Q at Popeyes on Wednesday, the LV clown car was talking about some different TV shows, and one of the shows that came up was the Sopranos. Anytime i think of that show, the word “for-getta-bout-it” comes to mind. Well since i was thinking of that show at the same time i was trying to think about what exercises to use during my Q, a nice exercise creation was born. It would aptly be called, the “4-getta-bout-it” and it would entail 4 figure 8 laps up & down the paved part of the levee with bear crawls across the center (just like the H8). We would also do a burpee / merkin ladder like the H8 as well. The difference with the 4-getta-bout-it would be that the PAX would have to run up each of the levees backwards (Bernie Sanders style backwards). So the good news is that it would be only 1/2 of the laps as the H8; the bad news is that running up the levee backwards is not what most people consider fun. Ultimately, all of the PAX completed the 4 laps (Smooth actually completed 5 laps, which has come to be known as the “High Five”), and then after a brief 20 count from Cowbell, we mosey’d to the benches. Once to the benches, we did the following:

    • dirkins – 15
    • squat jump clockwise to next bench
    • left / right leg step ups (10/10)
    • squat jump clockwise to next bench
    • dips – 15
    • squat jump clockwise to the next bench
    • irkins – 10
    • squat jump clockwise to the next bench
    • windmills – 15
    • squat jump clockwise to the next bench
    • LBC’s – 15
    • squat jump clockwise to the next bench
    • dying cockroaches – 15
    • squat jump clockwise to the next bench
    • flutter kicks – 15
    • squat jump clockwise to the next bench

    Once completed, we mosey’d back to the flag for the announcements, intentions and the prayer. As always, thanks for the opportunity to lead, fellas. It’s a pleasure grinding through the beatdowns with y’all!